Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Saturday, Mar 6, Yard Pool
This is a workout I did this morning. I needed the non-free work. I liked the workout and will use a variation when I coach.
Warm-Up (1100)
Freestyle. Swim 200, Pull 200, Kick 100
Backstroke. Swim 100, Pull 100, Kick 100
Breaststroke (or Butterfly). Swim 100, Pull 100, Kick 100.
Main (1100)
8 x 25 on :45. Think about push-off, build
3 sets of:
▪50 Kick
▪50 Drill/Swim
▪50 Pull
▪Broken 100 Swim
(swim 50 – rest exactly 10 sec – swim 50)
▪Easy 50 swim
Cool-Down (300)
6 x 50 even:drill/swim, odd: swim
Saturday, Mar 6, Yard Pool
This is a workout I did this morning. I needed the non-free work. I liked the workout and will use a variation when I coach.
Warm-Up (1100)
Freestyle. Swim 200, Pull 200, Kick 100
Backstroke. Swim 100, Pull 100, Kick 100
Breaststroke (or Butterfly). Swim 100, Pull 100, Kick 100.
Main (1100)
8 x 25 on :45. Think about push-off, build
3 sets of:
▪50 Kick
▪50 Drill/Swim
▪50 Pull
▪Broken 100 Swim
(swim 50 – rest exactly 10 sec – swim 50)
▪Easy 50 swim
Cool-Down (300)
6 x 50 even:drill/swim, odd: swim
